Tsarin Abincin Jiki: Abin da Za Ku Ci, Abin da Zai Guji

Wadatacce

• Ginin Jiki
• Amfanin Gyaran Jiki
• Bukatun Calorie da Macronutrients
• Kalolin Ka Nawa kuke Bukata?
• Ronimar Macronutrient
• Gina Jiki: Abinci don Ci da Guji
• Abinci don Mai da hankali kan
• Abinci don Iyakance
• Karin Jiki
• Makon Mako guda daya
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Asabar
• Lahadi
• Abubuwan Da Yakamata A Ciki
• Levelananan Matakan Kitsen Jiki na Iya Shafar Barci da Yanayi Mara Tasiri
• Risks na Anabolic Steroid Amfani
• Layin .asa

Ginin jiki yana tsaka-tsalle ne game da gina ƙwayoyin jikinku ta hanyar ɗagawa da abinci mai gina jiki.

Ko da wasa ko gasa, gina jiki galibi ana kiransa da salon rayuwa, saboda ya shafi duka lokacin da kuka ciyar a ciki da wajen motsa jiki.

Don kara girman sakamakonka daga dakin motsa jiki, dole ne ku mai da hankali kan abincinku, saboda cin abincin da ba daidai ba na iya zama lahani ga burinku na gina jiki.

Wannan labarin yana bayanin abin da za ku ci kuma ku guji cin abinci mai gina jiki kuma yana ba da samfurin samfurin mako guda.

Ginin Jiki

Ginin jiki ya bambanta da ɗaga ƙarfi ko ɗaga gasar Olympic a cikin cewa ana yin hukunci ne a kan bayyanar ɗan takara maimakon ƙarfin jiki.

Saboda haka, masu ginin jiki suna son ci gaba da kiyaye daidaitaccen siraran jiki da muscular.

Don yin wannan, yawancin masu ginin jiki suna farawa tare da lokacin bazara kuma ana biye da hanyar cin abinci mai ƙarancin lokaci - wanda ake kira da bulking da cuting phase, bi da bi.

A lokacin karawa, wanda zai iya wuce watanni zuwa shekaru, masu ginin jiki suna cin kalori mai yawa, abinci mai gina jiki mai dauke da sinadarai kuma suna dauke nauyi da karfi da nufin gina tsoka gwargwadon iko ().

Yankan yankan mai zuwa yana mai da hankali kan rasa mai mai yawa yayin da yake ci gaba da ɗaukar tsoka yayin ɓarna. Ana samun wannan ta hanyar takamaiman canje-canje a cikin abinci da motsa jiki cikin tsawon makonni 12-26 ().

Horar da jiki da rage cin abinci ana raba su kashi biyu: bulking da yankan. Makasudin lokacin haɓaka shine gina tsoka, yayin da aka keɓe lokacin yankan don kiyaye tsoka yayin rasa kitsen jiki.

Amfanin Gyaran Jiki

Akwai fa'idodi da dama da suka danganci gina jiki.

Don kulawa da gina tsokoki, masu ginin jiki suna motsa jiki akai-akai, suna yin juriya da horo na aerobic.

Horar da juriya yana ƙaruwa da ƙarfi da girma. Arfin tsoka yana da alaƙa sosai da ƙananan haɗarin mutuwa daga cutar kansa, cututtukan zuciya da koda, da kuma wasu cututtuka masu tsanani ().

Aikin motsa jiki, wanda masu ginin jiki ke aiwatarwa akai-akai don rage kitsen jiki, yana inganta lafiyar zuciya kuma yana rage haɗarin haɓaka ko mutuwa daga cututtukan zuciya - mai kisa na farko a Amurka (,).

Baya ga motsa jiki, masu ginin jiki kuma suna mai da hankali kan abincin su.

Tare da kyakkyawan shiri, masu ginin jiki na iya cin abinci ta hanyar da ba kawai tana tallafawa ƙoƙarin su a cikin dakin motsa jiki ba amma yana kiyaye su lafiya.

Bin tsarin cin abinci mai ƙoshin lafiya, gami da abinci mai ƙoshin abinci mai gina jiki daga duk ƙungiyoyin abinci cikin adadin da ya dace, na iya rage haɗarin cututtukanku na yau da kullun ().

Masu ginin jiki suna motsa jiki a kai a kai kuma suna iya cin abinci mai kyau da tsari mai gina jiki, duka waɗannan suna ba da fa'idodin kiwon lafiya da yawa.

Bukatun Calorie da Macronutrients

Makasudin masu ginin gasa shine a kara karfin tsoka a yayin kara karfi da rage kitsen jiki a lokacin yankan. Sabili da haka, kuna cinye karin adadin kuzari a cikin lokacin haɓakawa fiye da na lokacin yankan.

Kalolin Ka Nawa kuke Bukata?

Hanya mafi sauki don tantance yawan adadin kuzari da kuke buƙata shine ku auna kanku aƙalla sau uku a mako kuma kuyi rikodin abin da kuke ci ta amfani da aikace-aikacen bin kalori.

Idan nauyinku ya kasance iri ɗaya, adadin adadin kuzari da kuke ci shine adadin kuzari na kiyayewa - a wasu kalmomin, baku rasa ko karɓar nauyi ba, amma kiyaye shi.

A lokacin aikin bulking, ana ba da shawarar ƙara yawan abincin kalori da 15%. Misali, idan adadin kuzari na kiyayewa yakai 3,000 a kowacce rana, yakamata kuci adadin kuzari 3,450 kowace rana (3,000 x 0.15 = 450) yayin aikinku na bulking ().

Lokacin canzawa daga bulking zuwa yankan yanki, maimakon haka zaku rage adadin kuzari na kiyayewa da 15%, ma'ana zaku ci adadin 2,550 a kowace rana maimakon 3,450.

Yayinda kuka sami nauyi a lokacin haɓakawa ko rasa nauyi a cikin lokacin yankan, kuna buƙatar daidaita yawan abincin kalori a kalla kowane wata don yin lissafin canje-canje a cikin nauyin ku.

Ara yawan adadin kuzari yayin da kuka sami nauyi a lokacin haɓakawa da rage adadin kuzari yayin da kuka rasa nauyi a cikin lokacin yanke don ci gaba da ci gaba.

A kowane lokaci, ana ba da shawarar kada a rasa ko sami fiye da 0.5-1% na nauyin jikinka a mako. Wannan yana tabbatar da cewa baku rasa tsoka da yawa a lokacin yankan ku ko ku sami kitsen jiki da yawa yayin lokacin haɓaka ().

Ronimar Macronutrient

Da zarar kun tabbatar da adadin adadin kuzari da kuke buƙata, zaku iya ƙayyade rabon ku na macronutrient, wanda shine rabo tsakanin furotin ɗin ku, carbohydrate da cin mai.

Ba kamar bambanci a cikin bukatun ku na calorie tsakanin bulking da yankan lokaci, rabon ku na macronutrient ba ya canzawa.

Protein da carbi suna ɗauke da adadin kuzari huɗu a kowane gram, kuma mai ya ƙunshi tara.

An ba da shawarar cewa ka sami (,):

• 30-35% na adadin kuzari daga furotin
• 55-60% na adadin kuzari daga carbs
• 15-20% na adadin kuzari daga mai

Ga misali na rabo ga duka bulking da sabon lokaci:

Waɗannan ƙa'idodin ƙa'idodi ne, don haka mafi kyawun abin da za a tuntuɓi likitan mai rijista don ƙayyade bukatunku gwargwadon burin ku don tabbatar da abincinku ya wadatu.

Shawarwarin amfani da kalori, amma ba rabon ku na macronutrient ba, ya bambanta tsakanin bulking da yankan lokaci. Don yin la'akari da canje-canje masu nauyi, daidaita yawan abincin kalori kowane wata.

Gina Jiki: Abinci don Ci da Guji

Kamar horarwa, abinci shine muhimmin ɓangare na ginin jiki.

Cin abinci mai kyau a cikin adadin da ya dace yana ba tsokoki da abubuwan gina jiki da suke buƙatar murmurewa daga motsa jiki da girma da ƙarfi.

Akasin haka, cinye abincin da ba daidai ba ko rashin cin wadatattun abubuwan da suka dace zai bar ku da sakamakon ƙarami.

Anan ga abincin da ya kamata ku mai da hankali akansa da abinci don iyakance ko kaucewa:

Abinci don Mai da hankali kan

Abincin da kuka ci baya buƙatar bambance tsakanin bulking da yankan lokaci - yawanci, yawan adadin ne suke yi.

Abincin da za a ci sun hada da ():

• Nama, kaji da kifi: Sirloin steak, naman sa, naman alade, naman alade, nono kaza, kifin kifi, tilapia da kodin.
• Kiwo: Yogurt, cuku na gida, madara mai mai mai mai yawa da cuku.
• Hatsi: Gurasa, hatsi, bishiyoyi, oatmeal, quinoa, popcorn da shinkafa.
• 'Ya'yan itãcen marmari Lemu, tuffa, ayaba, inabi, pears, peach, kankana da 'ya'yan itace.
• Starchy kayan lambu: Dankali, masara, koren wake, wake wake da rogo.
• Kayan lambu: Broccoli, alayyafo, ganyen salad, tumatir, koren wake, kokwamba, zucchini, bishiyar asparagus, barkono da namomin kaza.
• Tsaba da kwayoyi: Almonds, goro, 'ya'yan itacen sunflower, chia da flax.
• Wake da legumes: Chickpeas, lentil, wake na wake, baƙar wake da wake.
• Mai: Man zaitun, man flaxseed da man avocado.

Abinci don Iyakance

Duk da yake ya kamata ku hada da nau'ikan abinci a cikin abincinku, akwai wasu da ya kamata ku rage su.

Wadannan sun hada da:

• Barasa: Barasa na iya shafar tasirin ku na gina tsoka da rashin mai, musamman idan kuka sha shi fiye da kima ().
• Sugara sugars: Wadannan suna ba da adadin kuzari da yawa amma ƙarancin abubuwan gina jiki. Abincin da ke cikin sugars da yawa sun haɗa da alewa, kukis, donuts, ice cream, kek da abubuwan sha masu daɗin zaki, kamar soda da abubuwan sha na wasanni ().
• Abincin mai zurfin ciki: Wadannan na iya inganta ƙonewa kuma - lokacin cinyewa cikin ƙari - cuta. Misalan sun hada da soyayyen kifi, soyayyen dankalin turawa, zobban albasa, kayan kajin da kuma kayan kiris ().

Baya ga iyakance wadannan, kana iya kuma kauce wa wasu abinci kafin ka je gidan motsa jiki wanda zai iya rage narkewar abinci da haifar da damuwa a yayin motsa jiki.

Wadannan sun hada da:

• Abinci mai-mai: Nama mai kitse, abinci mai yalwa da miya mai nauyi ko mayuka.
• Babban-fiber abinci: Wake da kayan marmari na giciye kamar broccoli ko farin kabeji.
• Abin sha mai narkewa: Arkan ruwa mai ƙyalƙyali ko soda mai cin abinci.

Karin Jiki

Yawancin masu ginin jiki suna ɗaukar kayan abinci, wasu daga cikinsu suna da amfani yayin da wasu basa (,).

Mafi kyawun kayan haɓaka jiki sun haɗa da:

• Furotin na Whey: Amfani da furotin whey hanya ce mai sauƙi da sauƙi don haɓaka haɓakar sunadarin ku.
• Halitta: Creatine yana samarwa tsokoki kuzarin da ake buƙata don yin ƙarin wakili ko biyu. Duk da yake akwai nau'ikan da yawa na halittar, nemi kwayar halittar monohydrate domin ita ce mafi inganci ().
• Maganin kafeyin: Caffeine yana rage kasala kuma yana baka damar aiki tukuru. An samo shi a cikin ƙarin aikin motsa jiki, kofi ko shayi ().

-Arin bitamin mai yawa da na ma'adinai na iya zama taimako idan kuna iyakance yawan cin abincin kalori a cikin ƙoƙari na rage kitsen jiki a lokacin yankan ku.

Ludara da nau'ikan abinci masu wadataccen abinci mai gina jiki a ƙetaren kuma tsakanin ɗaukacin ƙungiyoyin abinci a cikin abincinku. Guji ko iyakance barasa, abinci tare da ƙarin sugars da abinci mai-zurfin ciki. Baya ga abincinku, furotin whey, creatine da maganin kafeyin na iya zama abubuwan amfani masu amfani.

Makon Mako guda daya

Abubuwan da ake amfani da su na masu ginin jiki galibi an bayyana su da ƙuntatawa, maimaitawa da ban dariya.

Abubuwan da ke gina jiki na al'ada yawanci suna ƙunshe da zaɓin abinci kaɗan da ɗan bambanci tsakanin da tsakanin ƙungiyoyin abinci, wanda zai iya haifar da rashin wadataccen ma'adanai da bitamin ().

Saboda wannan, yana da mahimmanci a haɗa iri-iri a cikin abincinku don tabbatar da biyan buƙatun abincinku - musamman a lokacin yankan lokacin da kuke cin iyakance adadin kuzari.

Kowane abinci da abun ciye-ciye ya kamata ya ƙunshi gram 20-30 na furotin don inganta ƙarfin tsoka ().

Lokacin da kake cikin matakin bulking, abincin ku zaiyi yawa fiye da lokacin da kuke cikin yanki.

Kuna iya jin daɗin abinci iri ɗaya a cikin lokacin yankan da zaku yi yayin bulk - kawai a ƙananan yankuna.

Anan akwai samfurin menu na mako guda:

Litinin

• Karin kumallo: Cikakken kwai tare da namomin kaza da oatmeal.
• Abun ciye-ciye: Cuku mai ƙananan mai mai ƙanshi tare da blueberries.
• Abincin rana: Venison burger, farar shinkafa da broccoli.
• Abun ciye-ciye: Rawar protein da ayaba.
• Abincin dare: Salmon, quinoa da bishiyar asparagus.

Talata

• Karin kumallo: Furotin din sunadarai tare da syrup mai haske, man gyada da raspberries.
• Abun ciye-ciye: Eggswai dafaffe da apple.
• Abincin rana: Sirloin steak, dankalin turawa da salad da alayyahu tare da vinaigrette.
• Abun ciye-ciye: Rawar protein da gyada.
• Abincin dare: Turasa turkey da marinara miya akan taliya.

Laraba

• Karin kumallo: Tsiran alade tare da kwai da gasasshen dankali.
• Abun ciye-ciye: Yogurt na Girka da almon.
• Abincin rana: Nono kasar Turkey, shinkafar basmati da namomin kaza.
• Abun ciye-ciye: Raunin sunadarai da inabi.
• Abincin dare: Mackerel, shinkafar ruwan kasa da ganyen salad tare da vinaigrette.

Alhamis

• Karin kumallo: Gwanin turkey, kwai, cuku da salsa a cikin dunkulallen hatsi.
• Abun ciye-ciye: Yogurt tare da granola.
• Abincin rana: Nono kaza, dankalin turawa, kirim mai tsami da broccoli.
• Abun ciye-ciye: Shawar furotin da gauraye 'ya'yan itace.
• Abincin dare: Ciki-soya tare da kaza, kwai, shinkafar ruwan kasa, broccoli, peas da karas.

Juma'a

• Karin kumallo: Blueberries, strawberries da vanilla yogurt na Girki akan hatsin dare.
• Abun ciye-ciye: Jerky da gaurayayyen goro.
• Abincin rana: Tilapia fillets tare da ruwan lemun tsami, baƙar fata da wake da kuma kayan lambu na zamani.
• Abun ciye-ciye: Rawar protein da kankana.
• Abincin dare: Naman sa na ƙasa tare da masara, shinkafa launin ruwan kasa, koren wake da koren wake.

Asabar

• Karin kumallo: Keyasa turkey da kwai tare da masara, barkono mai ƙararrawa, cuku da salsa.
• Abun ciye-ciye: Can na tuna tare da fasa.
• Abincin rana: Tilapia fillet, dankalin turawa da barkono mai kararrawa.
• Abun ciye-ciye: Sunadaran girgiza da pear.
• Abincin dare: Naman sa da aka yanka da shinkafa, baƙar wake, barkono mai ƙararrawa, cuku da pico de gallo.

Lahadi

• Karin kumallo: Qwai sunny-side sama da avocado toast.
• Abun ciye-ciye: Kwallan furotin da man almond.
• Abincin rana: Naman alade mai laushi tare da gasasshen dankalin tafarnuwa da koren wake.
• Abun ciye-ciye: Raunin furotin da strawberries.
• Abincin dare: Kwallan nama na Turkiyya, miyar marinara da cuku a kan taliya.

Ka bambanta da nau'ikan abinci a cikin abincinka ka sha gram 20-30 na furotin tare da kowane abinci da abun ciye-ciye.

Abubuwan Da Yakamata A Ciki

A mafi yawan lokuta, gina jiki salon rayuwa ce da ke tattare da fa'idodi da dama na kiwon lafiya, amma akwai wasu abubuwa da ya kamata a sani kafin yin ginin jiki.

Levelananan Matakan Kitsen Jiki na Iya Shafar Barci da Yanayi Mara Tasiri

Don shirya gasar gasa jiki, masu fafatawa suna samun ƙarancin kitsen jiki, tare da maza da mata yawanci suna kaiwa matakan mai na 5-10% da 10-15%, bi da bi (,).

Wannan ƙaramin matakin mai na jiki, haɗe da ƙarancin kalori, an nuna shi don rage ƙimar bacci, yana tasiri mummunan yanayi da raunana garkuwar jiki a cikin makonnin da ke kaiwa ga gasa har ma da makonni da yawa bayan (,,,).

Sakamakon haka, wannan na iya rage ikon ku na aiki kowace rana, yana shafar waɗanda ke kusa da ku ta mummunar hanya kuma ya bar ku mai saukin kamuwa da cuta.

Risks na Anabolic Steroid Amfani

Da yawa, amma ba duka ba, abubuwan gina jiki masu tsoka ne ke tallata su ta hanyar masu ginin jiki wadanda suke amfani da kwayoyi masu kara kuzari, kamar su kwayoyin cutar ta anabolic.

Wannan yana yaudarar yawancin masu ginin jiki da gaskanta cewa zasu iya cimma nasarar murƙushewar ta hanyar ɗauka ƙarin talla.

Hakanan, yawancin masu ginin jiki, musamman ma waɗanda suke a farkon tafiyarsu, suna haɓaka tsammanin tsammanin abin da za a iya aiwatarwa ta ɗabi'a, wanda zai iya haifar da rashin jin daɗin jiki kuma a ƙarshe buƙatar ƙoƙari na gwada magungunan anabolic (,).

Koyaya, magungunan anabolic ba su da lafiya kuma suna da alaƙa da haɗari da yawa da kuma illa masu illa.

Baya ga kasancewa ba bisa doka ba don mallaka a cikin Amurka ba tare da takardar sayan magani ba, ta amfani da magungunan anabolic na iya ƙara haɗarin kamuwa da cututtukan zuciya, rage haihuwa da haifar da tabin hankali da halayyar ɗabi'a kamar ɓacin rai (,,,)

Lokacin shirya gasar, tabbatar cewa kana sane da illolin da zasu iya haifarwa. Hakanan, ku fahimci cewa ilimin kimiya da kuke gani a ƙarin talla bazai yuwu ba da gaske ba tare da amfani da magungunan asirin ba, waɗanda basu da lafiya.

Layin .asa

Gina jiki yana yanke hukunci akan muscularity da rashin ƙarfi maimakon wasan motsa jiki.

Cimma kayan aikin da ake so yana buƙatar motsa jiki na yau da kullun da kulawa ta musamman ga abincinku.

Yawancin lokaci ana rarraba abinci mai gina jiki zuwa ɓangaren haɓaka da yankan yanki, a yayin da yawan abincin kalori zai canza yayin rabon ku na macronutrient ya kasance iri ɗaya.

Abincinku ya kamata ya haɗa da abinci mai-gina jiki, giram 20-30 na furotin tare da kowane abinci da abun ciye-ciye, kuma ya kamata ku ƙuntata barasa da abinci mai-zurfin ciki ko mai sukari.

Wannan yana tabbatar muku da samun dukkan muhimman abubuwan gina jiki da jikinku ke buƙata don haɓaka tsoka da ƙoshin lafiya.